Felt pretty good today, my right arm wasn't hurting.
Bench-
Warm-up
Workset-
260- 5x5
Pretty exhausted by the end, but managed to hit them all.
Dumbell Presses-
55lbs- 2x5, 2x8
Seated Rows-
220- 5x8
Military Press-
145-1x5
135-1x5
145-2x5
Need to establish a program that incorporates both powerlifting and Olympic weightlifting. Suggestions?
Thursday, January 7, 2010
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Actually, you might as well start with a strict Oly program now. In fact, why don't you start with this:
ReplyDeletehttp://www.qwa.org/programs/tbeg6.asp
There are no weights or percentages specified, and the volume is super high, but I suspect that's just so you can get enough practice in. Since these will be using light weight (at first...get your technique down), and it's only 2 days per week, you could also probably fit in 2 more workouts for general strength following the Starting Strength guidelines, so maybe something like this:
Tue: Oly Session
Thu: Squat, Bench, Deadlift all 3x5
Sat: Oly Session
Sun: Squat, Military Press, Deadlift all 3x5
Stick with this for 6 weeks and see where it takes you. Try to increase your weights as normal on the strength sessions. For the Oly sessions, use light weight (50%-70% of max) and work on perfecting your technique. Watch a lot of videos.
Also, I honestly wouldn't suggest you train for the PL meet this February. It doesn't really fall alongside your goals. I know you want to go, and you can, if that's what you want, but I wouldn't train specifically for it.
Also, note that the "strength" movements in the Oly sessions aren't usually strength movements, just buildups to Oly versions, so if you're already good at some of them (e.g. presses) you can probably skip straight to push presses. You should also skip the pure strength movements (bench, back squat) on those days.
ReplyDeleteOr you could just do their program as written. That is also an option, and will probably save you a lot of time. A better coach than I wrote that anyway.
JC -- powerlifting is exactly like olympic lifting, only much better. It's difficult to explain why, because it's so obvious. Here are two examples:
ReplyDeletehttp://www.youtube.com/watch?v=xO1oXlclrSM
http://www.youtube.com/watch?v=KxfNM_vfp7Q
I don't know what I want anymore..
ReplyDeleteJC -- powerlifting is better than olympic lifting in every aspect. And at MIT you have several lifters who can give you good advice: Nate, Rene, Frank, ... just look at the progress Shanker made since he recovered from the lower back injury. Fix a long-term goal in mind, work hard, and be smart.
ReplyDeleteI guess you're right Danny, and I've definitely had great gains while I've been powerlifting. I've just always wanted to compete in the Olympics, sorta always been a dream of mine.
ReplyDeleteNot to be a dick, but that's not going to happen with weightlifting anyway so you might as well do powerlifting.
ReplyDeleteYou are in the wrong country at the wrong age to be in the olympics for weightlifting. USA is only good at powerlifting.
I'll find a way.
ReplyDeleteInstead of being pessimistic like Nate, and claim that the olympic games are not a feasible option, I'll be optimistic and suggest the following: move to Russia, and change the age in your passport to 10.
ReplyDeleteI'll make it, and it'll be as an American weightlifter, too.
ReplyDelete